5 Workouts You Can Do Without Equipment

Woman doing home workout

Getting in shape doesn’t have to be complicated and there’s no need to spend hours sweating it out in the gym. Here are some simple moves to get fit and strong using your own body that you can do literally anywhere.

Exercising without equipment is easier than you think, simply set aside up to 20 mins a day and do each move one after the other for either 15 secs, 30, 45, or 1 minute back to back. Rest for 2 mins (or longer if you need it) before repeating the circuit up to three times. All you need is a bit of floor space and a good dose of mental strength. These moves are taken from ZUU (thezuu.com.au) and combine cardio and strength and conditioning meaning you get a total body workout, without having to pack a gym bag.

Don’t forget to warm up!

Take a few minutes to wake your body up before doing the workout below, try some lunges with an over head stretch and some high knees and jumping jacks will get your heart rate going.

  1. Frog squats

Stand upright with feet a little wider than shoulder width. Clasping hands together, tuck both upper arms in-between your legs as you lower into a deep squat position. Drive upwards out of a deep squat while keeping upper arms pinned against your inner thighs. The finish position will be legs slightly bent with arms still inside legs.

    2. Bears crawls (forward & reverse)

Start on all fours low to the ground with head upright, keeping back straight. Using opposite motor patterns reach forward with one arm and bring forward the opposite leg. Move forward in a crawling motion. Reverse bears is performing the exercise going backwards.

     3. Polar bear press

Position yourself into a strong ‘A’ frame position with hands shoulder width apart and feet slightly wider than shoulder width. Looking at the ground between your feet lower your top half towards the ground until your head touches then drive back up to the start position.

    4. Kick sits

Start with all fours on the ground with a low centre of gravity. Not moving your hands, sweep a leg in between the other hand and foot to a sitting position. Reverse by getting back up to start position and sweeping other leg through the opposite side.

    5. Donkeys

Start in a neutral push up position with feet together and hand shoulder width apart. Explode up and towards your chest with both legs into a tuck position. Then extend legs back to start position landing softly.

Remember if you have any health issues please talk to your doctor before doing this workout, and if your just starting out, take your time and modify the moves if you need to.

By Faris

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

All of our trainers fully qualified fitness experts who specialise in various sessions such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing, Pilates, Sports and Thai Massage and Meditation.

Book a session today!

NEW! You can now book TruBe in-app and online

The TruBe team have listened to your feedback and we’re excited to reveal that we’ve just launched our website booking platform. Now you can search and book your sessions from your computer.

WHAT IS TRUBE?

For people that are new to TruBe, we offer a service that connects users with highly-qualified trainers from a range of specialist sporting backgrounds. This includes Personal Training, Boxing, Kickboxing, Pilates, Yoga and Ballet Fit. We have an extremely talented London team ready and waiting to deliver one of our signature workouts wherever and whenever you want. That means you can workout in the privacy of your own room, at the park or for the busy travellers amongst you, within an hour and a half you can arrange a personalised session in your hotel room.

With our website booking platform, we’ve made it easy and fast to make a booking, just like our app. You can search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.

Ten Reasons to Have a Personal Trainer On Demand

Exercising at home or in your local park is something we have all considered and even attempted, however it’s not as easy as it sounds. We believe that with a little bit of help you can achieve any fitness outside of the gym. There are many reasons why you may need someone to help you with your training outside of a gym; here are our top ten reasons.

You’re Time Poor
In London, long working hours are the norm and in a city where there is always something to do, usually involving drinking and eating, it is hard to squeeze in a workout. A mobile trainer will come to you, at your convenience.

You’re Expecting a Baby
Pregnancy is a tiring time and the last thing you want to do is leave your house and enter a busy gym. By ordering a trainer to come to your home you don’t need to worry about anything else except making the healthiest body for your baby.

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You’re Injured
Being injured is a difficult time but it is still extremely important to keep exercising to maintain good circulation to deliver nutrients to the injured area. Some injuries will make it difficult to travel as you may have crutches, need a wheelchair or you’re just worried about being knocked over.

You’re A Work-At-Home Mum
Looking after children is a lot more than a full-time job and unless your gym has a creche it can be difficult to find the time to exercise. If your order a personal trainer to your home you can workout and keep an eye on the little ones at the same time.

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Gyms Aren’t For You
The gym can be an intimidating place. An on-demand personal trainer can help you exercise just as well, if not better, from the privacy of your own home.

You Want to Make the Most of the Nice Weather
The sun can make rare appearances in London, but when it does London has some of the best parks to work out in. However, it is definitely easier to lie on the grass than to do push ups or sit ups, so a personal trainer that will meet you at the park will stop your workout turning into a picnic.

on demand PT blog

You’re an Exercise Newbie
If you are new to exercise the last place you want to go is somewhere full of judging eyes and so called “experts.” A personal trainer outside of the gym will help improve your fitness levels from the privacy of your own home.

You can Exercise with Friends
Healthy socialising is hard to come by in London. Ordering a personal trainer to meet you and your friends at a location convenient to all means that you focus on catching up and let the trainer worry about what set you’re going to do next.

You Get Distracted Easily
Home or park environments are littered with distractions that can prevent you from performing to your maximum. A good personal trainer will transform a dull, uninspired area into a focused, training arena.

You Need Fresh Inspiration
Training with your bodyweight requires a lot of creativity. Having an expert to train with can bring new ideas to your training to help you to push through plateaus and reach your goals.

TruBe trainers will travel anywhere in London bringing your workout to you. Its easy to book a session with our iPhone app. Download and book a session today.

Why is Flexibility so Important?

All dancers and gymnasts need to be flexible to achieve graceful movements. Having a flexible body also has a wide range of health benefits, and can help you reach your general fitness goals. Flexibility is usually associated with static stretching or being able to get into a position with a large range of motion. However it also encourages better mobility, which is the ability to use a large range of motion whilst moving.

Why you should spend time improving your flexibility and mobility

While you don’t need to spend masses of time working on your mobility, you can simply incorporate it into your warm up or morning wake-up routine to reap the benefits. Ideally, you should focus an hour a week on increasing your mobility. Here are four reasons why:

To Prevent Injuries

flex definition

Static stretching was once used to prevent injuries. However increasing the static range of motion is like stretching an elastic band. If you don’t teach the body how to use a new range of motion properly, it will spring back to its original position, which can lead to injuries. Trying to move in a new and unknown way, particularly when muscles are not warmed up properly, can cause muscle tears, sprains and even dislocations. However If you gradually increase your range using dynamic stretching movements, you can teach your body how to cope in the new range, and over time explore more and more exercise options.

Burn More Fat
To burn fat you need to increase the amount of energy you expend. By increasing your mobility you will recruit more muscle fibres along the full length of the muscle which will then require more energy. If you aim to increase the mobility of all the muscles you use throughout the day then you will greatly increase the amount of energy you expend without doing any extra exercise.

Become Stronger

Flex strength

To become stronger a muscle needs to be fully activated. To activate a muscle you must lengthen it. The more a muscle is lengthened whilst moving, the more muscle fibres will be recruited resulting in larger muscles and increased strength. A good example of this is the crossover lunge. This exercise isolates the glute by lengthening it in all three planes of motion: rotating it, extending it forwards and sideways.

Be More Defined
Being more mobile will allow fibres to contract along the full length of the muscle. By utilizing more of the muscle in this way, you can build a better shape and become more defined and toned.

By simply adding an aspect of flexibility to your regular training sessions, such as yoga or dynamic stretching, you should notice a difference in your overall fitness levels. TruBe includes mobility exercises in every warm up and cool down.

How do you include flexibility exercises in your workout? We would love to hear below.

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!

 

Introducing Matt W, Professional Ballet Dancer and Personal Trainer

Matt is one of our ambassador trainers with over 10 years experience as a professional ballet dancer. This experience combined with his fantastic knowledge of human movement makes him an expert in improving flexibility, strength and muscle tone using only your body-weight.

Why did you sign up as a TruBe personal trainer?
I love the flexibility of the app. It allows me to choose the hours when I want to train. It also gives me the opportunity to train clients in a variety of locations including outdoors.

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What is your biggest client success story?

All of them are special and unique in there own way. I don’t just enjoy seeing the physical transformation in clients but also in the mental side. I had one particular client who became much more confident  and outgoing  after seeing the physical changes in their body.

What’s you’re favourite way to really finish off the end of a session?
You can’t beat a good circuit. Non stop work for 5 minutes switching between different body parts and different pieces of equipment.

What do you add your shake/smoothie to give you a boost?
Chia and hemp seeds are a nice addition to a smoothie.

What’s your favourite healthy rejuvenating post-workout meal?
EGGS EGGS EGGS in any form! Poached eggs with turkey bacon and avocado gives you everything you need after a heavy session. Complimented nicely with a true Italian espresso with some coconut oil.

What was your last health and fitness obstacle and how did you overcome it?

matt Q&A ballet

When I stopped dancing full time it was a big shock to the system. I needed something to fill that void. The gym used to be my stress relief from work and now the gym is my work. So trying to find a positive work life balance away from the gym has been quite a challenge.

What is your favourite instagram account you follow?
It has to be @RyanJTerry. He has a great physique and he is a great UK representative in worldwide competitions.

What is the best piece of advice you have received from a mentor?
Try not to overload yourself with too much stuff. Find out what you are good at and make yourself a master at that before you move onto adding to it. Perfect your business before adding extra things to it.

Where’s your favourite place to work out?
My hometown, Bognor Regis beach. It’s got everything you need. Fresh air, the sea and an outdoor gym. It really does rival muscle beach!

To book a session with Matt W, download the app and find him as one of our featured trainers.